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  6. Baked beans vs. Maple sugar

Baked beans vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between baked beans and maple sugar

  • Baked beans have more fiber, phosphorus, folate, vitamin B1, selenium, and vitamin B6; however, maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 181% more than baked beans.
  • Maple sugar has less saturated fat.
  • The glycemic index of maple sugar is higher.

Food varieties used in this article are Beans, baked, home prepared and Sugars, maple.

Infographic

Baked beans vs Maple sugar infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +23.6%
Contains more CopperCopper +60.6%
Contains more PhosphorusPhosphorus +3533.3%
Contains more SeleniumSelenium +612.5%
Contains more CalciumCalcium +47.5%
Contains more ZincZinc +730.1%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +1634.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1411.1%
Contains more Vitamin B2Vitamin B2 +276.9%
Contains more Vitamin B3Vitamin B3 +920%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Maple sugar DV% diff.
Manganese 0.255mg 4.422mg 181%
Zinc 0.73mg 6.06mg 48%
Carbs 21.63g 90.9g 23%
Fiber 5.5g 0g 22%
Sodium 422mg 11mg 18%
Phosphorus 109mg 3mg 15%
Folate 48µg 0µg 12%
Vitamin B1 0.136mg 0.009mg 11%
Protein 5.54g 0.1g 11%
Calories 155kcal 354kcal 10%
Selenium 5.7µg 0.8µg 9%
Saturated fat 1.948g 0.036g 9%
Fats 5.15g 0.2g 8%
Copper 0.159mg 0.099mg 7%
Vitamin B6 0.09mg 0.003mg 7%
Magnesium 43mg 19mg 6%
Monounsaturated fat 2.133g 0.064g 5%
Iron 1.99mg 1.61mg 5%
Polyunsaturated fat 0.74g 0.1g 4%
Calcium 61mg 90mg 3%
Vitamin B2 0.049mg 0.013mg 3%
Vitamin B3 0.408mg 0.04mg 2%
Vitamin B5 0.155mg 0.048mg 2%
Cholesterol 5mg 0mg 2%
Potassium 358mg 274mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 90.9g N/A
Sugar 84.87g N/A
Choline 2.1mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +5440%
Contains more FatsFats +2475%
Contains more WaterWater +714.6%
Contains more OtherOther +213.8%
Contains more CarbsCarbs +320.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +3232.8%
Contains more Poly. FatPolyunsaturated fat +640%
Contains less Sat. FatSaturated fat -98.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.